Breakfast — Greek yogurt bowl
~420 kcal · 30 g protein · 50 g carbs · 12 g fat
Swap instead of: small pastry + latte (~630 kcal) — save ≈210 kcal
24k+
Users
4.8
Avg rating
500k+
Meals planned
92%
Stick with plan
Meal plans for keto and more
One plan, any diet. We tailor recipes, portions and macros to your style and restrictions.
- • Keto
- • Mediterranean
- • Vegetarian / Vegan
- • High‑protein
- • Low‑carb
- • Gluten‑free
- • Paleo
- • Custom (allergies, dislikes)
The plan adapts automatically: we adjust carbs/protein/fat per day, scale portions to your weight and goal, respect IF windows (e.g., 16/8), allergies, dislikes and convenient swaps. Each week includes a no‑repeat menu and a short grocery list.
Popular searches we cover: “meal plan for keto”, “Mediterranean meal plan”, “gluten‑free meal plan”.
Healthy meal ideas for weight loss
Balanced meals with clear calories and realistic fast‑food swaps. If you’re searching “how many calories in a McDonald’s small fry” or “calories in {popular food}”, we show the numbers and a better alternative.
Lunch — chicken, rice & veggies
~650 kcal · 45 g protein · 80 g carbs · 18 g fat
Swap instead of: McDonald’s Big Mac + small fry (~780 kcal)
Dinner — salmon, quinoa & salad
~560 kcal · 35 g protein · 40 g carbs · 26 g fat
Swap instead of: pizza slice + soda (~720 kcal)
Supper — turkey wrap & salad
~480 kcal · 35 g protein · 45 g carbs · 16 g fat
Swap instead of: McDonald’s small fry + cheeseburger (~740 kcal) — save ≈260 kcal
Personalized menu for different goals
Works for different goals — weight loss, muscle gain, and better overall health. Your plan adapts automatically based on your inputs.
Weight loss
Steady progress with clear portions and weekly structure.
Moderate calorie deficit, high‑satiety meals and simple swaps.
Muscle gain
Higher protein and smart carbs to build strength.
Slight calorie surplus, progressive protein targets, recovery‑friendly choices.
Improve health
Balanced meals to support energy, digestion and sleep.
Whole‑food focus, fiber‑rich choices and steady daily energy.
Why Ai Meal Planner
What is smart meal planning?
Practical, personalized, and designed to fit your real life.
Ai Meal Planer makes meal planning simple. Answer a few quick questions and get a weekly plan that fits your goals, schedule, and taste.
You’ll receive a personalized menu with clear portions, macros, and easy step‑by‑step recipes. We consider preferences, allergies, and activity level — for both women and men.
Your plan covers 7 days without repeats: healthy meals with simple, easy‑to‑find ingredients.
Why meal planning works
Structure removes guesswork: fewer decisions, clearer portions, and less time spent thinking about food. That’s why plans stick.
Less decision fatigue
Pre‑planned meals reduce daily choices, so it’s easier to stay consistent.
Better portions & macros
Each day targets your calories and nutrients — no counting needed.
Fewer impulse choices
Short grocery list, repeatable ingredients, fewer last‑minute takeouts.
Consistent habits
Simple routines build momentum — small wins compound every week.
What our users say
Frequently Asked Questions
Does meal planning help with weight loss? +
Yes. Your plan is tailored to target calories and macros, so you can lose weight steadily without stress.
Can I get a vegan or vegetarian menu? +
Absolutely. Choose your preference during onboarding and we’ll generate a fully plant-based weekly plan.
Do I need to count calories myself? +
No. We calculate portions and macros for each meal, so you always know what and how much to eat.
Can the plan fit my family schedule? +
Yes. We focus on simple recipes, repeatable ingredients and a clear grocery list that saves time for families.
How much should I weigh for my height? +
We estimate a healthy range using BMI and your context (age, sex, activity). During onboarding you’ll see an ideal range and a realistic target tailored to you.
What’s a healthy calorie deficit for weight loss? +
Typically 300–500 kcal/day below maintenance works best for steady, sustainable results. We calculate this for you and adjust weekly as needed.
How much protein do I need each day? +
Most people do well at 1.6–2.2 g protein per kg of body weight. Your plan sets specific daily amounts and distributes protein across meals.
Healthy choice at Chick‑fil‑A? +
Great lighter picks include grilled nuggets or the grilled chicken sandwich with fruit. Your plan shows comparable swaps and exact macros.
Healthier options at McDonald’s or similar? +
Choose grilled proteins, salads, or smaller portions. We provide fast‑food swaps with calories and macros so you stay on target on busy days.
Can I do intermittent fasting (e.g., 16/8) with this plan? +
Yes. Select your eating window and we’ll align meal timing and portions to fit 16/8 or other IF patterns without compromising nutrition.
Are grocery lists included? +
Yes. Each week includes a short, repeatable grocery list grouped by category to save time and reduce food waste.
How quickly will I see results? +
Most users notice better energy within a week and steady weight change after 2–3 weeks, assuming consistent adherence to the plan.
Start meal planning today
Change your routine, improve your health and feel better every week.
- Heart‑healthy, balanced meals
- Steady energy and better sleep
- Weekly plan with clear portions
